1) 7 Minute AMRAP for Skill:
• Inchworm to 3 second Hollow Hold x 3
• Arch Rock x 10
• Bar Kipping x 10
* For the Inchworm to Hollow Hold, you will walk your hands out as far in front of you as you can while maintaining a tight core and hollow body position. When you reach your end range, hold it for 3 seconds and then repeat two more times.

. . . REST 2 MINUTES. . .

2) Every 90 seconds x 12 minutes:
• First 90 seconds - Supinated (Underhand) Grip Strict Pull-Ups w/(3-0-X-0) tempo x 3-6 reps
• Second 90 seconds - Strict Dip or Strict Ring Dip x 3-6 reps
* Use a box underneath you for assistance if you are not able to do strict pull-ups or strict dips yet. Perform a number of Pull-Ups that allows you to maintain the 3 seconds down tempo each repetition.

. . . REST 2 MINUTES. . .

3) 20 Minute Partner AMRAP:
• 30 Cal. Row/Bike/Ski
• 20 meters/direction Lateral Inchworm
• 30 Wall Balls
* For the Lateral Inchworm, you will walk your hands out as far as you can maintain a tight core and hollow body position and then walk sideways maintaining that position as you walk.
* All reps are split evenly and can be broken up as needed. Only one partner works at a time.